Last updated: 4 Feb 24 07:23:41 (UTC)

MPTPRO's Health & Fitness

"I want to live a long life, free of sickness. I honor my body physically by taking great take care of it through exercise, supplements and proper diet.


My Stats

  • Height: 6’ 3"
  • Waist: 34"
  • Weight: 189 lbs
  • Fat: 9%
  • Lean Mass: 175 lbs
  • Fasting (30d average): 19:42
  • Fasting (longest): 36:00


  • Get Slim from Diet. Get Fit from Exercise.
  • Specifically: LC/HF + IF + HIT (Low-Carb / High-Fat diet + Intermittent Fasting + High Intensity Training).
  • Have a goal of “zero carb”. It’s not possible, because there are hidden carbs everywhere. But if you aim for “low” carb you’ll end-up with more than you expect.
  • High fat. Yes, really. Lot’s of fatty meat (ribeye, burnt ends, bacon, butter etc).
  • 16/8 Intermittent Fasting: this means no food for 16 hours straight, and only eating within the remaining 8 hour window. Try to slowly increase to 18/6 and even 20/4.


In addition to the strength exercises below, I am an avid cyclist.


  • The Kettlebell Swing: Use for aerobic conditioning. I do 60 continuous swings with a 48kg kettlebell, five days a week.
  • Kettlebell Get-Ups: for all-body strength. I do Get-Ups per with a 48kg kettlebell, five days a week.


NSD Power Essential Spinner Gyroscopic Wrist and Forearm Exerciser. 1-minute each hand.

Finger Bands. I do the Red (hardest) for 75 finger expansions per hand.